Warm-up
1 set of:
- Arm Circles: 1 minute forward, 1 minute backward
- Leg Swings: 1 minute per leg
- Glute Bridges: 15 reps
WOD
4 sets of:
- Thrusters: 10 reps
- Hang Power Snatch: 8 reps
- Overhead Lunge: 12 reps (6 each leg)
- Rest: 1 minute between sets
Skill building
- Handstand Walk: 5 sets of 10 meters
Focus on balance and maintaining a tight core. Rest between sets as needed.
Cardio
AMRAP 15 minutes:
- Box Jumps: 10 reps
- Assault Bike: 10 calories
- Burpees: 10 reps
Stretch
Focus on stretching shoulders, quads, and calves.